Comparing Nutrients in 100 grams Baked Potato Flesh VS Shoyu

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Shoyu	57%	9%	34%

Macro Nutrients

	Baked Potato Flesh	Shoyu	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.83% 53kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	3.8% 4.93g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	0.55% 0.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.1g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Shoyu	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	2.75% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.25% 9μg	3.5% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.2% 13mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.27% 0.04mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Shoyu	Recommended Dietary Allowance
Calcium	0.5% 5mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	4.78% 0.043mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.38% 0.35mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	17.6% 74mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	44.3% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.14% 50mg	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	12.8% 435mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	366% 5493mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.92% 71g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Shoyu per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Shoyu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Shoyu:

• 100 grams of Baked Potato Flesh have 3.2 times more Vitamin B1, 1.9 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin C than Shoyu.
• While 100 g of Shoyu Soy Sauce contain 7.9 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 100 grams of Shoyu have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Shoyu Soy Sauce have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Shoyu:

• 100 grams of Baked Potato Flesh have 5 times more Copper than Shoyu.
• While 100 g of Shoyu Soy Sauce contain 6.6 times more Calcium, 4.1 times more Iron, 3 times more Magnesium, 6.3 times more Manganese, 3.3 times more Phosphorus, 1098.6 times more Sodium and 3 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Shoyu contain similar levels of Potassium per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Shoyu Soy Sauce lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Flesh have 1.8 times more Energy, 4.4 times more Carbohydrate, 4.3 times more Sugars and 1.9 times more Fiber than Shoyu.
• While 100 g of Shoyu Soy Sauce contain 4.2 times more Protein than Baked Potatoes Flesh no Salt.
• 100 grams of Shoyu provide inadequate amounts of Energy
• Both Baked Potatoes Flesh no Salt as well as Shoyu Soy Sauce provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.